At different stages of a woman’s life, optimal nutrition and proper diet are the cornerstones of good health. Starting from puberty to pregnancy to menopause, a woman has unique nutritional needs, including needing more of certain vitamins and minerals during different parts of her life cycle. Many women tend to neglect their dietary needs because of their busy schedules, work pressure or family responsibilities; hence they are more prone to nutritional deficiencies.

Research has proven that there are a lot of Super foods which if included as a part of a regular diet in a woman’s plate can prevent against various diseases like cancers including breast cancer, ovarian cancer, vaginal infections, pregnancy related issues, PMS related issues and many more. To combat malnutrition, some essential vitamins and minerals play an important role in a woman’s life. The following are some super foods that can provide these micro nutrients:

1. Curd: Curd is one of the important food items for women because of its high calcium content. Women require more calcium than men. If there is a deficiency of calcium in the diet, the body takes calcium from the bones to ensure normal cell function which can lead to weakened bones or osteoporosis. As women are at a higher risk of developing osteoporosis it is important to get plenty of calcium in the diet. Curd is also a great source of probiotics, which helps in gut motility & enhances digestion; therefore reducing constipation or diarrohoea. Curd contains a good amount of protein which helps boost the feeling of satiety and enhance weight loss.

2. Egg: Egg is a good source of Vitamin B12, and Folate – both essential nutrients for women health. Vitamin B12 reduces the risk of anaemia which is most prevalent amongst women. Folates reduce the risk of neurological birth defects during pregnancy, reduces the risk for heart disease and certain types of cancer in women. Egg is one of the best sources of the nutrient Choline. Studies have shown that women with a high intake of choline were 24% less likely to get breast cancer. Along with this, egg has Calcium, Vitamin D and Vitamin A also.

3. Spinach: Spinach is filled with Iron, Folate and Vitamin K. Anaemia is the most common problem among women. Heamoglobin carries oxygen in the blood, which is made out of iron. Due to blood loss during menstruation or during pregnancy and lactation, the requirement increases for women. It has a high Vitamin A and fiber content which helps to ward off a variety of cancers, including colon and lung cancer. The antioxidants present in spinach helps in collagen production which also helps smoothen the skin.

4. Guava: Guava is important for good health in a woman because of its high Vitamin C content. Vitamin C helps in iron absorption and helps prevent anemia in women. Its lycopene and antioxidants are good for skin health. Guava encourages our body to absorb other key nutrients from the food because of its Manganese content. Guava also contains calcium which in turn prevents osteoporosis in women.

5. Flaxseeds: Flaxseeds are an important source of omega 3 fatty acid, which is essential for brain & eye development. For women, omega 3 fatty acid eases the symptoms of premenstrual syndrome or PMS. Omega 3 is good for skin and hair too.

6. Soyabean: Soyabeans are a great source of iron, folate, Cancium, Magnesium. Eating moderate amount of soy food reduce risk of breast cancer among women. Soy contains phytoestrogen, a plant estrogen which helps in a similar way like human estrogen, an important hormone in women body.

Along with regular diet if women can focus on these foods rich in various micronutrients, it would be beneficial for them as well as for the society as women are the backbone of society!

Soumita Biswas – Chief Nutritionist
Aster RV Hospital, Bengaluru

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There is a patrolling army inside you that battles every unwarranted intruder to keep the system secure. It rushes to the site at the first sign of danger to heal and seal the bruises and protect your fortresses from bacteria and viruses. Just like us, these gladiators need food to survive and stay as heroic and effective as they truly are!

Yes, you’re right! This army is our immune system – the defense mechanism of our bodies that averts diseases and infections. We would fall sick more often and recover late without it. Hence, it is imperative to consume food that boosts it as well. Here’s how you can do so: Superfoods for immune system

1. Vitamin A-rich foods: Vitamin A is an anti-inflammation vitamin and enhances immune function. It plays regulatory roles in cellular immune responses and has a therapeutic effect in the treatment of various contagious diseases. Its sources include orange and yellow coloured vegetables and  fruits  such as sweet potato, carrot,papaya, mango, dark green leafy vegetables like spinach, fish liver oil, etc.

2. Vitamin C-rich foods: One of the prime immunity boosters, citrus fruits like amla, lemon, lime, etc. or food-like broccoli, bell pepper, papaya, strawberry and other berries, etc. have Vitamin C and antioxidants loaded in them.

3. Vitamin B6 (Pyridoxine): It supports biochemical reactions in the immune system. Green vegetables and wholegrain cereals such as oatmeal, wheat germ, and brown rice amongst others are rich in Vitamin B6.

4. Vitamin E-rich foods: It is a powerful antioxidant that helps the body fight off infection. It is found in seeds of sunflower, muskmelon, watermelon, pumpkin, chia seeds, etc.

5. Zinc-rich foods: Simply put, the lack of zinc in our bodies leads to growth retardation and causes immune dysfunctions. Tofu, lentils, mushrooms, low-fat yoghurt, sesame seeds and oatmeals are rich sources of Zinc and should be binged upon regularly.

6. Greens:Spirulina, moringa, wheatgrass have multiple benefits that amp up your body’s defence mechanism at various levels.

7. Sprouts: The germinated seeds act as a powerful stimulant for the white blood cells that fight off infections and diseases, thereby building the immune system.

8. Salads: Made of different vegetables combinations such as carrot, bell peppers, Cabbage, spinach, and broccoli are good sources of vitamins A, C, and E, as well as folate, antioxidants, and fibres. Also the combination enhances nutritional properties.

9. Herbs: Garlic, ginger, turmeric, Tulasi/basil, pepper, dry ginger, cinnamon, etc. not only spice up your palate but also flush out sinuses from the body.

10. Probiotics: Curd and buttermilk and other fermented foods have good bacteria and help boost the immune function. It stimulates the body’s response to fight diseases and promotes their growth in the gut.

Strengthen the immune system: – superfoods for immune system

Our immune system is very finely tuned. A weak immunity leads to colds and infections while a hyperactive one brings out allergies and other autoimmune disorders. Hence, a balance is crucial to maintain it. Though the list is long, here are 8 ‘S’es one can easily remember that strengthen the immune system:

1. Salads: Salads don’t just act as a healthy accompaniment to your meals but also help in cell function, integrity, and development.

2. Smoothie: Smoothies and shakes, minus the sugar, are good nutrition- and water-sources. Consuming smoothies is also a delicious way to add most vegetables in your diet.

3. Sprouts: Easy to digest, the powerhouse of nutrients that can be enjoyed as a breakfast or accompanied with the main course.

4. Superfoods: An exciting combination of plants, fish, and dairy products that are abundant in nutrients and confer exceptional health.

5. Seeds and Soaked nuts: Overnight soaked nuts and seeds are rich in Vitamin E, Omega-3 fatty acids, magnesium, phosphorus, and other minerals that regulate and maintain immune system function.

6. Supplements: They help fill in the gaps in our diet if we miss out on extracting certain nutrients naturally (such as Vitamin D from sunshine).

7. Sleep: As we sleep, our immune system releases proteins called cytokines. They are helpful when we have an infection or inflammation, or when we’re under stress. So, sleep like a baby!

8. Stress: Stress weakens the immune system and is detrimental to the physical and emotional well-being.

Maintain your good health:

In addition to this, be hydrated, exercise regularly, and maintain a healthy weight. Maintaining good health is a matter of self-discipline and correct guidance.

1. Warm drinks first in the morning: It helps detoxify the body, maintains right electrolyte balance, increases metabolism, immunity, and whatnot!

2. Yoghurt for Breakfast: Yogurt helps in weight management. It is a great source of Vitamin D and reduces the risk of heart diseases.

3. Sunlight for Vitamin D: A study revealed that getting adequate Vitamin D, either through food or sun exposure, can help lower your risk of catching colds.

4. Frequent tea-time with green tea: Sip in your favourite green tea at regular intervals. Rich in polyphenols and potent plant extracts, it powers your immunity and detoxifies the system.

5. Foods that should be mandatory: All superfoods that represent vegan, dairy, or non-vegetarian products.

6. Garlic to the rescue: Garlic is a low-calorie immunity-boosting superstar. It adds a zing to your cuisine and aids in fighting infections.

7. Snacking with nuts: Distance yourself from junk and unmindful eating. Consume a handful of nuts when feeling hungry.

8. Exercise can never go wrong: In this regard, simple but regular yoga or zumba practice would also suffice.

9. Self-time and Family time: Meditate and spend good time with your loved ones to re-energize yourself.

10. Drink plenty of water: Water intake should always compensate for water loss or it could lead to fatal results.

11. Spicy Soups and Light dinners: Nighttime is meant for the body to relax and recharge itself. So, don’t overload your system with heavy dinners.

12. Get enough sleep: You don’t have to feel guilty of sleeping for extra hours. A good sleep saves you from fatigue and other signs of over-exhaustion. Maintain a 2 to 3 hrs gap between dinner and sleep.

Immunity is related to lifestyle. Neither can it be created in a day nor destroyed. However, it takes constant efforts to develop a robust immune system that troubleshoots infections without bothering the subject. It is a long but conquerable fight. So, what could’ve been a better time than this to focus on ‘immunizing’ your ‘immunity’?

Suhasini Mudraganam
Chief Nutritionist
Truweight

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